Mon 20FEB17

AM
AB 10 min @70%
rest 2 min
1 min Row
1 min TGU
1 min Run
1 min upper tspine
1 min midline work
+
Set up and prep for an a tough P<M

Completed.
+
Mostly mobility- front rack positioning

B) 20 min EASY cool down

10 min AB then romwod

PM
A) Snatch
1 reps – every 30 sec – 185# x 6 sets
Rest 3 min
1 rep – every 60 sec – 205# x 6 sets
rest 3 min
1 rep – every 90 sec – 225# x 6 sets

Completed. Forgot the 3 min rest btw and went right through them. Felt solid.

B) Back Squat: 10,8,6,4,2; rest ONLY that time it takes to change weights

275, 305, 325, 355, 385

C) FT:
100 WB – 30#
50 CTB pull ups
Rest 3 min
5 RFT:
10 PC – 155#
10 pistols – 15#

6:33
WB: 40/30/20/10
C2B: 10/10/10/10/5/5

10:27
PC: mostly singles. Threw in some doubles.
Pistols: steady but slow.

– these killed me. Can’t remember the last time I felt this slow on a workout- maybe this similar workout at regionals haha. Back tightened up on the second part. Gotta work on this stuff.

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